| The Lab Gym’s Heavy Metal Crossfit: Tuesday 3/22/16 | ||||
| Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb) | ||||
| Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb) | ||||
| General Barbell Warm-Up (pvc>barbell):GM, BN Press, B Squat (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | ||||
| Quick Skill Foundation:DU/Jump Rope (3 min) | ||||
| 20 on and 10 off (6 rounds= 3 min) | ||||
| 1) Fast/short | ||||
| 2) Tall/high | ||||
| 3) DU test (single to double etc) | ||||
| 4) DU or SU | ||||
| 5) DU or SU | ||||
| 6) DU or SU | ||||
| A3) Push Press: 3s x7-8 sets (*Newbie default: 3-5 reps (optional)) | ||||
| (Advanced option: work to 3rm, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f)(Or, if time: work to 5rm, then 2 more sets for AMRAP, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f) | ||||
| Foundational Strength: ramp up over ~7-8 sets for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time]. | ||||
| A1) Deadlifts:5s x3-5 work sets | ||||
| A2) Bench Press: 5s x3-5 work sets | ||||
| A3) Ring Rows: 5s x3-5 work sets ***w/3 sec lockout and 4 sec negative (weighted if possible or 4 sec ecc)(legs: bent>straight>on box AND/OR: 3 sec lockout>4 sec ecc>weighted>all). | ||||
| (Advanced option: work to 3rm, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f)(Or, if time: work to 5rm, then 2 more sets for AMRAP, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f) | ||||
| Foundational Strength 2 (7 min): | ||||
| B1) KTE (Strict/Kip>HLR>HKR) (Straight>Bent) xF x3-5 rounds ***(optional/if strict: w/4 sec negative every rep). | ||||
| B2) 3 Options: | ||||
| a) If you can do 50+ HR Pushups perform: HSPU xf (optional: extend w/PUxf) | ||||
| a. If advanced may try: Free handstand, headstand, hand raises/shoulder taps | ||||
| b) If you can do 25-49+ HR Pushups perform: HS xf (optional: extend w/PUxf) | ||||
| c) If you can do less than 25 HR Pushups perform: HR pushups from toes xF then right into knees xF | ||||
| WOD (20 min cap) | ||||
| FBT | ||||
| 1 Round of: | ||||
| 100 DU (SU x2) | ||||
| 50 Squats | ||||
| 25 Push Press (65/95) | ||||
| Then 2 rounds of: | ||||
| 60 DU | ||||
| 30 Squats | ||||
| 15 Push Press (65/95) | ||||
| Then 3 rounds of: | ||||
| 40 DU | ||||
| 20 Squats | ||||
| 10 Push Press (65/95) | ||||
| If time: all together | ||||
| Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop | ||||
| HS Walk Skill Work (or perform HS capacity work below): *may move this to Tu/Thur/ &/or Fri | ||||
| Stretch/mobility [~5 min] | ||||
| *General protocol (10-ish + sec each): | ||||
| Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc. | ||||
| Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi., | ||||
| hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc. | ||||
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) | ||||
| Quota/Skill Work: Practice/train any/all ‘quota’ work. The intent is to improve skill and skill work capacity | ||||
| *If problem is skill/technique/strength/power/speed do less reps per set | ||||
| **If problem is endurance or speed endurance do more reps per set and less sets | ||||
| ***If working on pacing: rest 5s between sets a slong as possible, then 10s, 15s, 30s and so on. | ||||
| ****If trying to increase avg # per set-general guideline: if avg 3 or less reps = 7 sets minimum, if avg 5 or more = 5 sets minimum, if avg 10+ 3 sets minimum) | ||||
| *****If Ninja (20+ reps) add 5lb+ vest, if Camille (30+) add 10lb+ vest, if Froning (50+) add ~25lb+ vest | ||||
| MU Skill Work: | ||||
| *note: perform warm-up sets FIRST! | ||||
| Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/ | ||||
| Kip Quota: | ||||
| Pulling Kips-(may alter order as needed) | ||||
| 1) CTB Pullups (Butterfly?) ~25-50+ | ||||
| 2) Kipping Pullups (Butterfly?) ~25-50+ | ||||
| 3) T2B (kipping) ~25-50+ | ||||
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) | ||||
| Pushing Kips & Push Quota-(may alter order as needed) | ||||
| 1) HSPU (kip) ~20+ | ||||
| 2) Ring Dips (kip) ~30+ | ||||
| 3) HR Pushups (HR/TnG) ~30+ | ||||
| OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday | ||||
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) | ||||
| Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless) | ||||
| (for ‘push work’ may save for after HS work If needed). | ||||
| Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority) | ||||
| (note: could divide up strict on Tuesday and Kip on Thursday) | ||||
| A1) HSPU: ~10-20+ | ||||
| A2) Pullups: ~10-20+ | ||||
| B1) Ring Rows: ~20+ | ||||
| B2) Ring Dips: ~20+ | ||||
| (HR Pushups if not performed above ~30+) | ||||
| (or simply: 1-3 sets AMRAP each) | ||||
